Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Canned Small Ripe OlivesCanned Small Ripe Olives116112.2800.6306.040NANANA1.60.846.3
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.95.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.75.1
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.73.52
Canned Jumbo OlivesCanned Ripe Jumbo Olives816.870.910.0410.5405.60NANANA2.50.973.32
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
Seeded RaisinsRaisins, seeded2960.540.180.0370.12078.5NANANANA6.82.522.6
Native PersimmonsRaw Native Persimmons1270.4NANANA033.5NANANANANA0.82.5
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.32.2
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.431.88
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
Dark RaisinsDark Seedless Raisins2990.250.0940.0140.039079.36534.730.504.53.31.8
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.81.7
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.661.6
Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.21.6
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.41.54
RoselleRaw Roselle490.64NANANA011.3NANANANANA0.961.48
CarissaRaw Carissa621.3NANANA013.6NANANANANA0.51.3
Canned Prune JuicePrune juice, canned710.030.00300.007017.516.5NANANA10.611.18
Stewed PrunesStewed dehydrated Prunes1130.240.02NA0.053029.7NANANANANA1.231.17
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.781.13
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.451.02
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.41
GroundcherriesRaw Groundcherries530.7NANANA011NANANANANA1.91
Golden RaisinsGolden Seedless Raisins3010.20.0650.0190.03808065.734.73103.33.280.98
Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.180.93
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.9
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.86
Frozen BoysenberriesBoysenberries, frozen, unsweetened500.260.0090.050.0980126.9NANANA5.31.10.85
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.180.8
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.8
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.30.8
SapodillaRaw Sapodilla831.10.1900.011020NANANANA5.30.440.8
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.78
Frozen RaspberriesRed Frozen Raspberries560.810.0640.0190.015012.66.543.242.870.444.31.150.76
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.75
Frozen StrawberriesStrawberries, frozen, unsweetened350.110.0060.0230.03109.134.562.172.020.372.10.430.75
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.74
Custard-appleRaw Custard-apple1010.60.23NANA025NANANANA2.41.70.71
Mammy-appleRaw Mammy-apple510.50.1400.079012.5NANANANA30.50.7
QuincesRaw Quinces570.10.0100.049015.3NANANANA1.90.40.7
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.69
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.62
LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.10.6
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.70.6
SoursopRaw Soursop660.30.05100.06901713.5NANANA3.310.6
Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.060.6
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.55
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.30.55
BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.070.54
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened460.440.10.0650.0670119NANANA1.60.920.53
Pickled Green OlivesCanned Pickled Green Olives14515.32.030.0921.203.840.54NANANA3.31.030.49
JujubeRaw Jujube790.2NANANA020.2NANANANANA1.20.48
DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.470.43
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.670.41
ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.40.39
Frozen NanceNance, frozen, unsweetened731.16NANANANA178.34.733.5807.50.660.38
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.37
Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.060.36
CrabapplesRaw Crabapples760.30.0480.0150.073020NANANANANA0.40.36
Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.720.36
Canned Guanabana NectarGuanabana nectar, canned590.170.02900.039015135.946.3700.10.110.36
Canned Mango NectarMango nectar, canned510.060.0140.0080.00301312.55.565.31.020.30.110.36
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow600.180.01500.11014.514.3NANANA0.20.670.36
Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.10.34
Canned Papaya NectarPapaya nectar, canned570.150.0470.0280.007014.514NANANA0.60.170.34
Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.610.32
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.880.31
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.31
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.830.31
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.3
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.3
American Type GrapesRaw American Type Grapes670.350.110.0240.07901716.3NANANA0.90.630.29
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.29
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.28
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.430.28
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.28
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.28
Baked Yellow PlantainsPlantains, yellow, baked1550.16000041.421.33.823.813.72.21.520.28
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.27
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.26
Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.26
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.26
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.470.25
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.25
Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.550.25
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple510.050.00400.029013.613.4NANANA0.20.390.24
Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.440.24
WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.610.24
CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.460.23
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.23
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.580.22
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.020.21
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.21
Canned Cranberry-orange RelishCranberry-orange relish, canned1780.10.012NANA046.2NANANANA00.30.2
Java-plumRaw Java-plum600.23NANANA015.6NANANANANA0.720.19
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 100 grams.
Top 5 whole fruits with most amount of iron per 100 grams are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes